Can You Ski While Pregnant?

Can you ski while pregnant? That’s up to you. We’d just say that at all times during your pregnancy — from the first to the third trimester — it’s a good idea to take potentially high-impact sports seriously. If you fall, there’s always the risk that you or your little one could get hurt.

Here, we’re sharing what you should bear in mind before hitting the powder while pregnant. ⛷️

📝 In this article:

Is it safe to ski while pregnant?

When it comes to skiing while pregnant, there’s no single strict rule that every mama-to-be should follow. Skiing itself is pretty safe but, when accidents happen, they can be really serious.

There are three main concerns when skiing:

• Falls during pregnancy increase the chances of pregnancy loss. As women tend to experience “reduced postural control” when pregnant (i.e. we get a little clumsy because our center of balance is off), as many as 27% of mamas-to-be report falling. Strapping skis to your feet doesn’t usually make it easier to stay upright. [1]
• Collisions: When you’re skiing downhill, you get up some speed. Hitting standing objects (or other skiers) carries similar risks to falling.
• Altitude: This one is less of a concern because you’re rarely going to be above 2,500 meters on a skiing holiday. But you might want to avoid extreme heights while pregnant, as they put you at risk of altitude sickness or hypoxia, which can cause increased risk of intrauterine growth restriction and low birth weight. [2]

Not all skiers have the same risk of falling. If you’re a gold-medal slalomist or have lived in the mountains all your life, you may be just as comfortable on skis as on your own two feet.

But if you’ve never skied before, let’s be real: you’re going to fall over many, many times as you practice. During pregnancy, this risk increases because your joints are less stable and your sense of balance is reduced. So, it might just be best to book your winter holiday for after you give birth.

Can you ski in the second trimester?

Throughout your pregnancy, from the first to the third trimester, skiing carries risks.

Skiing while pregnant in the first trimester — that’s your first 12 weeks — is probably safest.

Meanwhile, in your third trimester, strenuous exercise is not generally recommended at all. Your baby is bigger, so they’re outgrowing some of the protection your body gave them earlier on when your uterus still fit inside your pelvis. If you do have a fall, it’s more likely to lead to complications.

How many weeks pregnant should you stop skiing?

There’s no hard-and-fast rule for when to hang up your skis during pregnancy — mostly because every body (and every bump!) is different. Official guidance doesn’t give a specific week to stop. Instead, it comes down to your own risk factors, your skiing ability, and how comfortable you feel on the slopes.

If you’re an experienced skier who’s confident on gentler runs, you might keep going a little longer than someone who’s new to the sport. But even then, falls and collisions are a real risk — and as your pregnancy progresses, your balance and center of gravity shift, which can make skiing trickier (and riskier).

Can you snowboard while pregnant?

The same advice applies to snowboarding while pregnant. While the decision is ultimately up to you, it’s really important to be aware of the risks.

During pregnancy, your ligaments become more flexible and your balance changes, especially in the second and third trimesters. This can make falls and injuries more likely in high-impact sports like snowboarding.

One study by the National Ski Areas Association (NSAA) found that snowboarders were at least 50% more likely to get injured than skiers. So, if you’re weighing up the options, skiing might be best. Again, though, it might be safest to save the slopes for next year. [3]

Can you go water skiing while pregnant?

Water skiing is another of those sports with a high risk of falling. Just as with skiing and snowboarding, water skiing while pregnant isn’t really recommended. [4]

What activities should you avoid when pregnant?

So skiing and snowboarding are sports to think twice about when pregnant. But certain activities are best avoided completely for the moment. These include:

• Exercises that involve lying on your back for extended periods, particularly after 16 weeks of pregnancy. The pressure of your not-so-little peanut can compress an important artery, which can make you feel faint and sick.
• High-impact exercises like horseback riding, gymnastics, or downhill skiing carry a significant fall risk- so it’s better to steer clear from these for a while.
• Contact sports. Rugby’s a no-no, as well as martial arts like judo, wrestling, or boxing.
• Hot environments. Getting too hot can raise your core body temperature, which has been linked to risks like neural tube defects and even pregnancy loss. It is best to skip hot yoga, saunas, or very intense workouts in the heat. [5]
• Deep-sea diving. That’s because your little one can’t protect themselves against pressure changes as you go underwater.

But if you want some good news and some green lights, check out our complete guide to pregnancy workouts.

Mama, you’re doing great!